should tend to be low rather than high. Muscles get used
to new demands faster than tendons and ligaments, so the
body should be allowed to adapt slowly to more intensive
training. Before you increase the strain, you have to
increase the number of repetitions.
For beginners, ɹfteen to twenty repetitions of the
dynamic exercises are recommended. Some of the
intensive exercises introduced below can’t be done too
many times when you’re new to them; the programs give
an indication of the appropriate number of repetitions. To
avoid injury it is important that the exercises are done
correctly. If it turns out that you can’t do the minimum
number of repetitions, do a less demanding exercise for
the same muscle group. Advanced athletes do more
repetitions of the dynamic exercises or choose more
intensive training variants.
Static exercises are done so that the ending position is
held for thirty to sixty seconds. Advanced athletes hold a
position for one to two minutes, or they use a more
intensive training variant.
Breaks between Sets
If you exercise with lots of repetitions at fairly low
intensity, you take a break of one or two minutes between
sets. The body requires a regeneration phase of two to
three minutes between sets, however, if you do fewer
repetitions at high intensity. As a variant, advanced
athletes can use one set for each exercise before they
continue with the next set. Once you have done all the